If it doesn’t challenge you, It wont change you! Welcome to the 4th week of the squat everyday program! As we move closer to the 2016 CrossFit Opens, we will be working on gymnastic skilled movements ie, burpees, handstand push ups, dips, pull ups, MU, Toe-2-Bar. Freedom WOD Classes Warm Up: EMOM for 5 mins

Freedom WOD Classes Strength: Front Squats: 6×2 @ 70% Open Gym Elite Competition Class 1. Conditioning EMOMx21 Min 1: :35 seconds for max calorie Row Min 2: :35 seconds for max reps of Clean and Jerks at 185/135 Min 3: :35 seconds for max reps of Muscle ups

January 2016 Athlete of the Month

Freedom WOD Classes Warm Up: DROMS Strength: Front Squats: 6×2 @ 70% Metcon: 10 Hand Stand Push Ups 10 Cal Row 20 Ring Dips 20 Pull ups 30 Hand Release Push Ups 30 Ring Rows 40 Sit Ups 40 Floor Sweepers 115/75 50 Burpees 50 Double Unders or 150 Single jumps Elite Competition Class Rest

Please READ!! Calling upon the CF DNR family to help one of our own.. This young man some may know others have yet to meet. Mr. Cecil has been part of the DNR family for quite a long time until recently where he has fell on hard times and had to temporarily take a break

Freedom WOD Classes Warm Up: Mobility Strength: Squats: 6×2 @ 70% Metcon: 12 min AMRAP 30 Wall Balls 20/14 5 Squat Snatches 115/75 Elite Competition Class 1. Snatch 1RM 2. Conditioning 5 RFT: 10 Jerks, 155/105 10 TTB 10 Burpees